Niagara Gazette


August 5, 2012

FIT FOR LIFE: Building muscle -- quicker and better

Niagara Gazette — I am proud to say that this week’s column is based on cutting-edge research, some which has not yet even been published.

I had the honor of attending a seminar a few weeks ago in Tampa, Fla. with one of my employees. This article is possible due to great work from Dr. Layne Norton and Dr. Jacob Wilson, and their awesome Exercise Science Lab at the University Of Tampa.

For the most part, everyone wants more muscle. They just word it differently. All of the following are statements describing the desire for more muscle:

I want to TONE

(well, you cant flex/contract Fat, so more muscle = more “tone”)

“I wish my arms didn’t keep waving after I stop.” Or the “Italian Wave” aka Bingo Arms …

I wish my butt had a “shelf”…

Why do my thighs touch?

How come the groceries, laundry, yard work are so heavy/difficult?

All of the above statements — not to mention how to minimize the growing national debt — can be answered by having more muscle.

From previous articles, you should remember some people make progress in spite of what they do. What if we could make that progress more faster and more efficient?

When it comes to cardio, most people think more is better — do more cardio, go longer, take more classes, ride your bike further etc.

But have you ever thought how cardio affects your muscle gain/tone/bingo arms. At a recent fitness seminar in Tampa, we learned that interval training is the way to go for the most efficient “cardio” workout in terms of burning body fat. According to this new, ground-breaking research, cardio training directly after your weight training session will lead to a decrease in strength, hypertrophy (size) and power!

So why does cardio negatively affect our strength/size power? Without giving a 33-page Powerpoint presentation, basically our bodies have an infinite ability to recover and long duration exercises train the nervous system to recruit muscle fibers more slowly: which is not ideal as you try to get stronger/more explosive/faster etc.

Text Only | Photo Reprints
  • SUN LIFE Celebration Show 2 042014.jpg 'A really good feeling'

    April 23, 2014 3 Photos

  • Natural Health: B-12 may be the cure to many ailments Are you suffering from lack of energy, brain fog, poor memory, light-headedness, or ringing in your ears? Do you have pale skin, sore/tingling tongue, hands or feet, bleeding gums, or a mysterious cough? If you say yes to any of the above, you may be suffering from a B-12 deficiency.

    April 23, 2014

  • NIA Tom T mug TOM'S CORNER: Bringing your own parts to repair shop is a bad idea The Gazette has partnered with local automotive expert Tom Torbjornsen to publish his weekly national column. Tom's Corner will appear in Thursday's editions.

    April 17, 2014 1 Photo

  • SUN LIFE NCAP 6.jpg PROBLEMS SOLVED: The Niagara Community Action program celebrates 50 years of fixing lives. Susan Quirk never thought she'd need the help. Then one day the avid distance runner was hit by a car. Her life was turned upside down. Her neck was broken and her spine was badly damaged. Formerly a successful hotel and restaurant executive, she was unable to work.

    April 23, 2014 6 Photos

  • NIA Riv Marquee art 042314 Historic Riviera Theatre marquee now in place The face of the Riviera Theatre and Performing Arts Center, the long-awaited and newly-refurbished marquee, was lifted in place Tuesday along Webster Street after an extensive project to modernize the vintage structure.

    April 23, 2014 1 Photo

  • NIA Biz Column art 1 042114 Firehouse Subs sets its grand opening for May 3 Two sisters opened a Firehouse Subs franchise in the Town of Niagara in December because they appreciated that the franchise was designed to help local firemen and the communities they serve.

    April 21, 2014 3 Photos

  • NIA UB diabetic art 041914 UB's D-Link helps teens deal with diabetes Adolescence is stressful enough, but going through it with a chronic disease that requires multiple daily injections and finger pricks, as well as a fair amount of mental math, is asking a lot of the average teen.

    April 18, 2014 1 Photo

  • SUN LIFE 140330 Kidney Soldier 5.jpg Vet wins 'life lottery' with new kidney On a recent weekday afternoon two Niagara Falls brothers were picked up by a private limo and taken to a nearby airport runway where a private plane was waiting to whisk them away to Pittsburgh.

    April 14, 2014 4 Photos

  • SUN LIFE POUND 1 040614.jpg Rock n' roll fitness

    April 12, 2014 3 Photos

  • SUN LIFE Farms 1 040614.jpg NIAGARA COUNTY: Effort to get fresh food to the needy is energized by new venture.

    Tom Tower thinks it's a crime to throw away good food. The gentleman farmer from Youngstown is noted for his passion for agricultural craftsmanship, so seeing his carefully grown produce lying wasted in the field causes him great distress. He was one of the first farmers in the region to bring his apples by the truckload to the Western New York Food Bank. It was pure logic and generosity that prompted him to do so, but when the food bank received some state money to buy fresh produce, Tower and Justin Guerin, food bank director, worked out a deal. One month would be a donation, the next month, the bank would pay a fair price for the apples.

    April 12, 2014 4 Photos

Featured Ads
House Ads
AP Video
House Ads
Night & Day
Twitter News
Follow us on twitter
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Front page